Taking Ozempic or Mounjaro? How Nutritional Therapy Can Help You Reach Your Goals
If you’re taking Ozempic, Wegovy or Mounjaro, you may be noticing some big changes in your appetite.
You might feel full after a few mouthfuls. You might struggle to know what to eat when you’re simply not hungry. Or perhaps you’re picking at food all day, only to find yourself searching the cupboards in the evening.
And while the number on the scales might be moving, you could be left wondering:
Am I actually getting the nutrition my body needs?
This is where nutritional therapy can make a real difference to your day-to-day routine.
At Humble Gut, I help clients using GLP-1 medications build a practical approach to eating that supports their nutritional needs, digestion, energy and longer-term goals.
Because eating less isn't the whole story. What you manage to eat matters too.
1. Getting enough nutrition when your appetite is low
When your appetite drops, eating a full meal can feel like a chore. Foods you previously enjoyed might suddenly seem unappealing, and you may find yourself skipping meals without really noticing.
The challenge is that a smaller appetite doesn't automatically mean your body needs fewer nutrients.
Your body still needs protein, essential fats, vitamins, minerals and enough overall energy to function well.
Rather than forcing yourself to eat large meals, it can help to think about making the food you can manage more nourishing.
Depending on your appetite and tolerance, this might mean:
Having smaller meals more regularly.
Including a source of protein when you eat.
Choosing nutrient-rich foods in manageable portions.
Using simple meals and snacks when cooking feels like too much effort.
Finding foods that you enjoy and tolerate well.
The aim is to create a realistic eating routine that works with your appetite, rather than against it.
2. Protein matters — but so does the bigger picture
When weight is changing, protecting muscle is an important consideration.
Protein provides the building blocks your body needs to maintain and repair muscle tissue. Eating enough protein, alongside appropriate physical activity, can help support muscle maintenance during weight loss.
But protein shouldn't be the only thing on your plate.
Focusing exclusively on protein while neglecting other foods can leave gaps in your overall nutrition. Your body also needs a varied intake of nutrients from foods such as vegetables, fruit, suitable sources of carbohydrates and healthy fats.
The right balance depends on your individual circumstances, medical history, appetite and nutritional needs.
This is one reason I like to keep food practical. You don't need complicated recipes or hours in the kitchen to make your meals work harder for you.
My tip: Start by looking at the meals you already eat. Where could you add a manageable source of protein or improve the nutritional value without making the portion feel overwhelming?
3. When constipation, nausea or bloating get in the way
Digestive symptoms can make eating even more challenging.
Some people experience nausea, constipation, bloating or a feeling of prolonged fullness while using GLP-1 medications. These medicines affect digestion, and side effects can vary from person to person.
There isn't one food or supplement that fixes every digestive problem. The most helpful approach depends on your symptoms, medication, medical history and what you can tolerate.
Nutritional strategies may include:
Reviewing meal size and eating pace.
Finding a comfortable way to spread food across the day.
Reviewing fluid intake, particularly if you're struggling to drink enough.
Considering suitable fibre sources and increasing fibre gradually where appropriate.
Identifying foods or eating patterns that seem to aggravate your symptoms.
If constipation is persistent, you're struggling to keep fluids down, or symptoms are severe or worsening, contact your prescribing clinician. Severe or persistent abdominal pain, especially with vomiting, needs urgent medical assessment.
You shouldn't have to simply put up with symptoms or try supplement after supplement without understanding what's going on.
4. The all-day picking that turns into evening eating
This is something worth paying attention to.
When appetite is very low during the day, you might manage a coffee, a few bites of lunch and a snack here and there. By evening, you may realise you've eaten very little overall.
Your evening eating can then feel unpredictable, and it becomes difficult to establish a routine that provides enough nourishment.
The answer isn't necessarily more restriction or stricter food rules.
Instead, look at how you could make eating more consistent and manageable throughout the day.
That might mean planning two or three simple eating opportunities, keeping suitable foods available, or choosing smaller meals that are easier to manage.
You may need to experiment to find what works for you. The goal is not to force food when you feel unwell, but to avoid routinely going through the day without meeting your nutritional needs.
5. Don't forget hydration and bowel health
When you're eating less, you may also be taking in less fluid, particularly if much of your usual fluid intake came from food.
Hydration matters for general health and can be especially relevant when constipation is an issue.
Try to build regular opportunities to drink into your day rather than relying on thirst alone. Your individual fluid needs may differ if you have a medical condition that affects fluid intake, so follow your clinician's advice where applicable.
Fibre is another consideration, but simply adding large amounts of fibre isn't always the answer. If you're already very bloated or constipated, the type of fibre, amount, fluid intake and your underlying symptoms all matter.
Persistent digestive symptoms deserve individual attention rather than a one-size-fits-all plan.
6. What if you've had your gallbladder removed?
Some people using GLP-1 medication have also had their gallbladder removed or have a history of gallbladder problems.
That history is relevant when considering food tolerance and digestive symptoms, but it doesn't mean everyone needs the same diet.
After gallbladder removal, some people find that large or high-fat meals trigger diarrhoea, urgency or discomfort. Others tolerate a wider variety of foods.
The aim is to understand your own response, make appropriate adjustments and avoid unnecessary restriction.
If you have a history of gallbladder disease, or develop new or worsening abdominal symptoms while taking GLP-1 medication, discuss these with your prescribing clinician. These medicines also carry gallbladder-related warnings, so symptoms shouldn't automatically be attributed to food.
Your nutritional approach should reflect your whole health picture, not just the medication you're taking.
7. Your goals should go beyond the scales
Weight may be one of your goals, but it isn't the only measure worth paying attention to.
Are you managing to eat enough? Are you maintaining your strength? Is your digestion manageable? Are you getting through the day with reasonable energy? Do you have a routine you can realistically maintain?
These are useful questions to consider alongside weight changes.
Nutritional therapy isn't about promising faster weight loss or making medication work better. It's about helping you make informed food choices, identify nutritional gaps and develop habits that support your health while you work with your prescribing clinician.
Your needs may also change as your appetite, weight and medication plan change.
What works for you at the beginning may need reviewing later.
How can Humble Gut help?
As a Nutritional Therapist, I look at the bigger picture.
That includes your eating patterns, appetite, digestive symptoms, food preferences, medical history and practical challenges. Together, we can identify realistic changes that fit your circumstances rather than handing you a generic meal plan that doesn't work in real life.
Depending on your needs, this may involve:
Reviewing whether your current eating routine is meeting your nutritional needs.
Finding manageable ways to include protein and a wider range of nutrients.
Working through practical strategies for digestive symptoms.
Identifying areas where your diet may need more variety or structure.
Developing a realistic plan that fits your appetite, lifestyle and goals.
I don't prescribe or adjust GLP-1 medication, and nutritional therapy doesn't replace medical care. I work alongside your existing healthcare support to help you make the most of your everyday nutrition.
Need practical meal ideas?
If you're struggling to decide what to eat, my High-Protein Recipe Pack includes 44 recipes, a structured meal plan, shopping lists and nutritional information.
It's designed to make planning meals easier when you want practical ideas without starting from scratch.
Want support tailored to you?
You don't have to figure out your nutrition alone.
If you're using Ozempic, Wegovy or Mounjaro and struggling with appetite, food choices, digestive symptoms or meeting your nutritional needs, I can help you work through the practical side of eating.
Ready for more comprehensive GLP-1 support?
GLP-1 medication can change your relationship with food, your appetite and how you feel in your body. But knowing how to nourish yourself, protect your muscle, support your digestion and build sustainable habits can feel overwhelming when you're trying to figure it all out alone.
An occasional 1:1 consultation can be helpful, but lasting changes often need more than a single appointment.
Imagine having 12 weeks of dedicated support, structure and accountability, with practical resources and guidance designed specifically around the challenges of your GLP-1 journey.
Time to put what you learn into practice. Time to work through challenges as they arise. And a clear plan to help you build confidence in your food choices and meet your nutritional needs as your journey progresses.
I'm developing a dedicated 12-week GLP-1 nutrition programme to bring all of this together — a more comprehensive approach than the odd appointment, designed to help you feel supported throughout the process.
Want to be first to hear when it launches?
Join the waitlist to register your interest and receive the details when places become available.
Warmly,
Terrie Pugh
Humble Gut – supporting your gut so it can support you 💜🧡
This article provides general nutrition information and is not a substitute for individual medical advice. Do not change your medication dose or stop treatment without speaking to your prescribing clinician.